Since then, I have changed my tune and I now implement the A/B workout strategy.
What is the A/B workout strategy?
A/B workout strategy is where you interchange the intensity of your workouts throughout the week to allow your muscles to properly recover and prevent yourself from entering adrenal burnout.
“A” workouts are high intensity. I.e., You spend the majority of your workout at your max heart rate zone. Although excellent for strengthening your heart and your skeletal muscles they require MUCH more recovery. Cortisol and adrenaline are released to stimulate the heart muscle to reach its max and ensure adequate blood is pumped to your skeletal muscles. Your muscles get fatigued as fast twitch muscle fibers are recruited to handle the load of the intense exercise.
When we spend our entire week doing “A” workouts this can lead to adrenal burnout and fatigued muscles. At this point our stress response is fully aggravated and we have not left enough time for our muscles to repair and rebuild. We are no longer benefitting.
“B” workouts are low intensity workouts. This is where your heart rate does elevate but not nearly close to your maximum heart rate. Your stress response is not as activated and you do not recruit as many fast-twitch muscle fibers. Less strain and load is applied to your system. During these workouts you are using more of your slow-twitch muscle fibers which are efficient fat burners. These allow your body to lean out vs just bulking. It also allows your body to recover after your “A” workout days.
What is a good A/B workout strategy?
Although this will vary from person to person and based on what you enjoy doing for exercise this is a good place to start:
- Monday: 30 minute cardio session - heart rate should be close to max (approx. 220 - your age)
- Tuesday: 60 minute yoga flow
- Wednesday: 45-60 minutes of strength training with 1-2 minutes rest between sets
- Thursday: 60 minute walk or day off
- Friday: 15 min light cardio warm up + 45 minutes of strength training with heavy weights and 1-2 minutes of rest between sets
- Saturday: day off
- Sunday: 30-45 minute walk with a weighted vest
Smarter, not harder is the name of the game to get results. Use the A/B workout strategy and watch your body lean out and get more toned as you build muscle.
